Beginning Your Abdominal Workouts

Everyday, thousands of people go to the gym to fulfill their fitness dreams. The most popular workouts are the abdominal workouts, because it is the zone that brings more worries to folks in general. If you go and ask someone about their fitness goal, the most common answer would be “Get a six pack”, and the best way to achieve this is through abdominal workouts.


When you do abdominal workouts, you are building strength on the midsection muscles. These muscles are what tighten up and tone the stomach, but the benefits of having a well exercised midsection are more. People who have a strong abs section will improve their performance in sports and well, any kind of physical activity. Because of the strength on the midsection, it will also let you achieve better posture and less back problems.


The Basic Abdominal Workouts


The basic movement in abdominal workouts is the traditional crunch, which consists on lying on the floor with your knees up and then bending the head, shoulders and upper back to the knees. However, studies are starting to demonstrate that this exercise is in fact very hard to replicate, making it ineffective. In any case, when you start doing abdominal workouts, make sure that your focus is on the abdominal muscles. Picture in your mind your muscles working and this will help a lot relieving strain from lower back or neck, a strain that could cause injuries.


The crunches and similar exercises on abdominal workouts only target the center section of your abs, but if you want visible results and a higher definition, you must also work on your obliques. The obliques are the muscles that are often buried below the “love handles”, and for your waist line. These muscles, although often forgotten, can help you shape your figure a lot. Do oblique crunches. These are the type of exercises that show fastest visible results.


The oblique crunch is an exercise similar to the normal crunch, but when you come up, you do it at a diagonal angle across your body. This exercise will trigger muscles you didn’t even know you had! When doing this abdominal workout, contract your oblique and center abs as hard as you can when at the top of the movement, push your exercise to the limits (without injury), and give it full focus. I’ll guarantee this way you’ll have a flatter stomach by the end of next month.

Lower Ab Exercises – Effective Abdominal Exercises For Beginners

Beginners who are starting out in their quest for sexier abs tend to ignore lower ab exercises. They are more likely to go for sit-ups and crunches on the free hand side and may also use some machines for doing abdominal exercises at gyms. Unfortunately, what they miss out in the bargain is that none of these exercises are known to be helpful for lower abs and incidentally they will succumb to fatigue in early stages before they incidentally give up even before they think of doing the actual lower ab exercises. The following couple of suggestions are designed to help them look at lower ab exercises in a different light so as to fit in them.


In the scheme of things, it is difficult to think of quality ab exercises without working out lower ab exercises first. Working out from upper abs and then proceeding to lower abs will be useless as abs muscles will be already under stress subjected to sever fatigue. So, it’s a good idea to start with lower ab exercises and then proceed from there.


A good routine to your lower ab exercises must include reverse curls and leg raises in the core as they are specific to lower ab muscles. Beginning with these makes sure that you have begun on a positive note.


Reverse Curls


The first workout you need to fit into your lower abs workout is none other than reverse curls. Reverse curls entails lifting up your legs both bent at knees almost till they touch your stomach while holding your hands by your side. Repeat this from 10 to 20 times.


Leg Raises


The next exercise you will build in into your lower ab exercises is leg raises. A good practice to do leg raises is by first lying down on the back on the floor and then resting both of your hands by your side. Lift both of your legs simultaneously off of the floor to about 45 degrees taking care not to bend the legs at knee joints. Another thing to keep in mind is not to lower the legs so much as to touch the ground when you lower your legs. Repeat this from 10 to 20 times.


Make it a point to repeat these lower ab exercises 4-5 times a week.

3 Effective Lower Ab Exercises – How To Build Your Lower Abs Fast!

You will get much stress in your lower abs by doing leg raises from different angles. I see that most people
in the gym are working mostly their upper abs. Their are doing lots of sit-ups with additional weight and crunches with machines
or flat on the floor. These are good exercises to strengthen your middle and upper abs, but the problem is the weak lower abs
and incorrect training techniques.


Ab exercises for lower abdominals gives you the nice burn especially in your lower abs and the top on your thighs as well.
You don’t need to do 20 different ab exercises to blast your abs, instead pick up 3 exercises, that works in each upper, middle and lower area.
If you have tendency to have problems to develop lower abs, always do the exercises for lower abs first and keep the focus of lower abs.


Training your abs is a little bit different than for example training chest or biceps, but not much. You don’t need any special techniques to develop
lower abs as well as upper abs. I recommend you to follow strict technique and concentrate to slow controlled reps. Sometimes I see, that people are
doing the movement by jerking with their body.


1) Reverse crunches


This is on of my favourite and best lower ab exercises. I and many other athletes have achieved great result performing this ab exercises slowly and
under control. This exercises has many variations, but in my opinion it’s best done lying on the bench press bench that allows you to take a firm grip
at the end of the bench.


This is a basic exercise for lower abs, that anyone can do it anywhere. You can perform this comfort at home by lying on the floor. Or hanging
by your hands from a bar or resting on your forearms on a hanging Leg raise bench instead of lying on a bench. The technique will be the same. In the example,
I’ll show you how to build your lower abs by doing leg raises on a bench.


Execution: Lie on your back on the bench take a grip from the rack (at the end of the bench) behind your head with both hands for support. Bend
your knees so that your butt is slightly off the bench. Bring your knees up as fat toward our face as you can without lifting your pelvis off the bench.
Bring your knees towards to your face, rounding your back and crunching up toward the rip cage. Hold this position for a moment and squeeze the ab for full contraction.
Lower your legs slowly back to the starting position, until your lower back is resting on a bench.


2) Leg raises


Leg raises are the king of all lower ab exercises and it shouldn’t be neglected! Even though leg raises works your abs only indirectly, you
should include leg raises to your workout routine. No matter what expert says, Many athletes including bodybuilders have gotten great results by doing leg raises.
Leg raises are not only emphasize your lower abs, but tighten your hips, buttocks and lower back.


You may want to bent knees during the exercises to lighten the stress to your hip flexors, (the muscle that raise and lower the legs). I use both variations.
There are more variations, how you can perform leg raises. Hanging leg raises are very strict and intense exercises, that hit your lower abs hard. To make it more comfortable,
support your back against the wall for example. To add more resistance, you can perform this exercises on a incline board. In the example, I’ll show you, how to do leg raises in a vertical bench.


Execution: Position yourself on your arms on a vertical bench. Hold your upper body steady by supporting your back on vertical pad. From a starting position, bend your
knees and bring them as high as you can as you would trying to reach the shoulders with your knees, until your hips are fully flexed. At this position, your hips are slightly off from the back support
and your abs fully flexed through full range of motion. While squeezing your abs hard, hold this position for a second or two and with your knees bent, lower them again to the starting position.


3) Bicycle exercise


This is the third and final lower ab exercise of the 3 best exercises for lower abdominals. Bicycle exercise on a floor will develop both, lower abdominals, obliques and intercostals.
This exercise is effective, because you hit each side separately. I always do this exercises at the and of my ab workout. It is best done without counting reps, instead do each set in 30-60 second
periods depending of the experience levels and goals. My advice is that you first train with less time and then gradually increase the time.


Good news is, that you don’t need any special equipments or tools to complete this ab exercise. In any case the best option is to perform this exercises by lying on the floor. Use a special exercise mat
or carpet as a berth to make this exercise to be more comfortable.


Execution: Lying on your back on the floor, put your hands behind your head and place your knees to 45-degee angle, so that your soles are slightly off the floor. This is a starting position.
Now begin a pedal motion, bringing your knees one by one toward your opposite elbow. Bring your knee as far as you can, until it will touch to opposite elbow. Then bring your knee to the starting position
and simultaneously bring the opposite knee towards the opposite elbow.


Tips: Any variation of an exercise forces the muscles to respond in new and different ways. These ab exercises are confirmed to be the best lower ab exercises. The research has shown, that these 3 exercises
activates more muscle in your abs, than for example regular crunches. It has been tested with the EMG (electromyography) equipment, which tests the amount of muscle activity. There were tested 13 common ab exercises
and the above three are on the top 6, taking into consideration that these exercises build your lower abs and help you to get flat stomach.

Lower Abdominal Muscle Exercises

The muscles in the lower abdominal region (below the navel) do not exist in isolation. The abdominal muscles consist of a series, called the upper, lower and oblique abdominals.


It’s not possible to train the lower abdominal muscles and leave out the others, but it is possible to do exercises that emphasize this area. Let’s try and understand the function of the abdominal muscles.


Contraction of the upper abdominal muscles tends to bring the ribs towards the pelvis. Imagine you are lying on your back for the abdominal crunch. When your shoulders are raised off the floor, the action is initiated by the upper abdominal muscles.


Contraction of the lower abdominal muscles tends to bring the pelvis towards the ribs. Imagine you are lying on your back for the traditional reverse abdominal crunch (one of the best lower abdominal exercises). When your legs and hips are raised off the floor, the action is initiated by the lower abdominal muscles.


The secret to a flat, toned and trim lower abdominal region lies in aerobic exercise and diet. In addition, you need to do specific exercises, which I am about to teach you.


How to stimulate change when your abs stop responding. As human beings, we are creatures of habit. We tend to do the same exercises over and over again, in the hope that we will see results at some point. This does not work, because the body becomes accustomed to the same type of stress and becomes ‘energetically efficient’. This means that when you do the same exercise over a period of time, the body becomes so efficient at it that it burns fewer calories while doing it!


For example, if you use the treadmill 3 times a week, your body progressively burns less calories each time (as long as the speed, incline and duration remain the same). To get results, you need to adjust one of the 3 factors.


Also, following the same exercise regimen over and over not only gets boring, but can lead to exercise plateaus that can decrease your results.


Hence, if you normally exercise for 45 minutes four days a week on a treadmill with the same intensity and time for each workout, over time you will not benefit as much as you did when you began. Your body will become accustomed to the routine, and it can become increasingly difficult for you to meet your fitness goals. The repetitiveness also can be boring – even with music, TV or a magazine for distraction, the exercise might become mundane, which also can decrease the likelihood you’ll continue working out.


Mix it up! Do you work out at a gym? Instead of 45 minutes on a treadmill each time, jump on a Lifecycle exercise bike for 30 minutes, then spend 15 minutes on a stairclimber. Swim one day and lift weights another.


What does this have to do with lower abdominals? Everything! Change is good, and stimulates fat loss, which in turn helps the lower abdominal muscles become more visible and defined. Treat your body as a complete unit rather than over emphasizing the waistline. Don’t make the same mistake that everyone does – doing hundreds of repetitions of abdominal exercises in the hope of getting a flat abdominal region.


Lower abdominal muscle exercises. These exercises involve the lower body, specifically the gluteals (the muscles in the hip and buttock region burn a lot of calories, the gluteus maximus is the largest muscle in the body) and the quadriceps and calves. Translation – you burn more calories and more body fat. Strength training for the back and shoulders also helps boost metabolism, which is critical to low body fat.


Plank – Lower Abdominal And Lower Back Muscles. Starting Position: Get on an exercise matt on all fours, with your elbows touching the matt directly underneath your shoulders. Extend your legs back as far as you can, and keep the toes on the floor. Movement: Raise the hips up and hold yourself in this ‘plank position’ with your back completely flat. This is an excellent exercise for the hips, thighs and abdominal muscles. Lower the hips slowly down to the mat. Repeat 15-20 repetitions. (Most individuals find it hard to complete 15-20 reps for this exercise and 8-10 might be a more suitable starting point).


Reverse Crunches – Lower Abdominal Muscles. Starting Position: Lie on your back with your hands at your sides. Raise your legs straight up in the air. Movement: Exhale as you bend your knees while curling your lower body towards your chest. Inhale as you slowly return your legs to the starting position. Remember to squeeze your abs, and repeat as required. Repeat 15-20 repetitions.


Lying Scissors – Lower Abdominal Muscles. Starting Position: Lie on your back on an exercise matt with your palms on the mat under your lower back and your legs outstretched. Movement: Exhale as you alternately raise your legs up in the air with a slight bend in them. Inhale as you lower your legs back down to the matt. Repeat for 8-10 repetitions.


These exercises will help you get results, as long as you are consistent with the program. Good luck on your way to a flat lower abdominal region!